4 Day Split Premixes

[CollinsMom]

Here are the breakdowns of all the premixes with the 4DS. Please excuse my post if someone has already posted this...

4 Day Split Premixes

LIS Cardio Only (37 minutes)
• LIS warm up + cardio + cool down

HIS Cardio Only (33 minutes)
• HIS warm up + cardio + cool down

All Upper Body Weights (67 minutes)
• HIS chest & back
• LIS shoulders
• BC tris & bis

LIS and All Upper Body (103 minutes)
• LIS cardio + cool down
• HIS chest & back
• LIS shoulders
• BC bis & tris
• LIS stretch

HIS and All Upper Body (100 minutes)
• HIS cardio + cool down
• HIS chest & back
• LIS shoulders
• BC bis & tris
• HIS stretch
LIS Weights First (50 minutes)
• LIS warm up
• LIS shoulders
• LIS cardio + cool down
• LIS stretch

HIS Weights First (58 minutes)
• HIS warm up
• HIS chest & back
• HIS cardio + cool down
• HIS stretch

Double Cardio (57 minutes)
• LIS warm up + cardio
• HIS cardio + cool down
• HIS stretch



Back & Biceps (25 minutes)
• HIS supermans + 1 arm rows
• BC biceps #1
• HIS 1 arm rows
• BC biceps #2
• HIS barbell rows
• BC biceps #3
• HIS incline pullovers
• BC biceps #4
• HIS t-band flys

Chest, Shoulders, & Triceps (34 minutes)
• HIS push ups
• LIS overhead press
• BC 1 arm press down
• HIS push ups & incline db flys
• LIS lateral raise
• BC dips & overhead extensions
• HIS push ups + LIS isolation presses
• BC seated dips
• HIS push ups around the clock
• LIS front & rear raise + rear flys
• External roatations
• Lying extensions

Low Impact Circuit (69 minutes)
• LIS warm up + combo/blast #1
• HIS round 2
• LIS combo/blast #2
• LIS rounds 3 & 4
• LIS combo/blast #3
• BC round #4
• LIS finished combos
• LIS finished combos repeated
• LIS core + stretch

Higher Intensity Circuit (65 minutes)
• HIS warm up + combo/blast #1
• HIS round 3
• HIS round 5
• HIS combo/blast #2
• LIS round 2
• LIS round 2 repeated
• HIS combo/blast #3
• BC round 2
• HIS finished combo
• HIS finished combo + cool down
• LIS core
• HIS stretch

Boot Camp Cardio Only (34 minutes)
• BC warm up + drills + cool down
• BC stretch

Kickbox Cardio Only (37 minutes)
• KBX warm up + cardio + cool down
• KBX stretch

Lower Body Weights (31 minutes)
• KBX rounds 1-4
• LIS calves

Total Body Weights (97 minutes)
• KBX rounds 1-4
• LIS calves
• HIS chest & back
• LIS shoulders
• BC bis & tris

Boot Camp Weights First (62 minutes)
• BC warm up
• BC tris/bis rounds 1-4
• BC cardio + cool down
• BC stretch

Kickbox Weights First (71 minutes)
• KBX warm up
• KBX legs
• KBX cardio + cool down
• KBX core
• KBX stretch

Boot Camp & Upper Body (105 minutes)
• BC warm up + drills + cool down
• HIS chest & back
• LIS shoulders
• BC bis & tris
• BC stretch

Kickbox & Upper Body (103 minutes)
• KBX warm up + cardio + cool down
• HIS chest & back
• LIS shoulders
• BC bis & tris
• KBX stretch

Cardio Power (53 minutes)
• KBX warm up + cardio
• BC cardio + cool down
• BC stretch

Boot Camp Circuit Upper Body (61 minutes)
• BC warm up + drills 1-4
• HIS round 2
• BC drills 5-8
• BC round 3
• BC round 3 repeated
• BC drills 9-12
• LIS rounds 3&4
• KBX core + stretch

Boot Camp Circuit Lower Body (63 minutes)
• BC warm up + drills 1-4
• KBX round 1
• BC drills 5-8
• KBX round 2
• BC drills 9-12
• KBX round 3
• KBX core + stretch

 

[randidiane]

Thank you so much Was looking to see if someone posted this yesterday! This is very helpful
Randi

 

[HPLECTRA]

Thanks Katie!

When I get to use these after Christmas this will be helpful for planning my workouts. I try to get my workouts planned out by the month and time has the biggest factor in this.

Thanks so much!
Heidi

 

[andtckrtoo]

THANK YOU!!!

 

[cheval]

This is absolutely great. Thank you for taking the time to do this! This has gone straight into my Cathe spreadsheet.

April

 

[CollinsMom]

Glad I could help!

 

[lala1]

Thanks! this is a big help.

 

[NY25]

Thanks Katie! I was hoping someone would do this soon (I had only gotten as far as writing down the premix times). This is great!

 

[Jazcam]

Thanks Katie. This will help me with my equipment setup.

 

[chefkate]

Katie! Oh my word! I can't imagine how long that took you!

 

[lainiefig]

Thanks, Katie! This is great!

[font face="comic sans ms" font color=purple]***Lainie***
My fitness blog: http://fitnessfig.blogspot.com/ http://bestsmileys.com/exercising/7.gif[/font]